Welcome.
This is Crystal,
And this is your guided yoga nidra practice for surrender,
For letting go,
For cleansing your system on all levels as we connect to the water element,
Giving yourself this time to cleanse anything through your physical body,
Your emotional body,
Your mental body,
So you can begin to find more space,
To feel more alive,
To feel lighter,
Grounded.
Allow this practice to wash away anything you no longer need.
Allow this practice to wash away anything you no longer need.
We carry the weight on our shoulders,
Our emotions held tight,
Our body tense.
When we start to let that go,
We begin to tune back into the natural rhythm within.
We begin to feel more like ourselves,
More clear,
More calm,
More at peace.
Start to find your nest,
Your cozy nest,
To practice.
That is supporting your body as fully as you can as you lie down to receive.
Start to find the comfort underneath your knees,
Around your neck,
An eye covering,
Anything that you can find to begin to bring yourself into the space of full rest for the physical body to let go of the tight grip and all the experiences we hold onto through our physical body.
This is an opportunity to start to let that all go.
Begin to wiggle,
Find your place,
Any adjustments you need to make through your body.
Find those now.
As you start to lie down,
Your exhales can be some of that releasing,
Clearing and cleansing energy.
Our exhales can be the letting go.
Our exhales can allow for this rest and release.
Feel the weight of your body start to sink.
Feel the weight of your body start to sink.
As we tune into the breath,
We'll begin by a gentle visualization.
Since we are connecting to the water element,
Imagining a tide.
As you breathe in,
The tide starts to roll into the shore.
And as you breathe out,
The tide moves away from the shore.
As you inhale,
The tide moves in.
And as you exhale,
The tide moves out.
Stay with this gentle visualization.
And right now you can be connecting to something you want to let go of.
What do you want to let go of?
Let the visualization of water cleanse.
Cleanse you on all levels in this moment.
Breathe in,
The tide rolls in.
And breathe out,
The tide rolls out.
Every inhale you take,
Feel the rise.
Every exhale you take,
Feel the fall.
Match your movement through the chest and the heart space with the inhale and the fall of the heart space on the breath out.
Breathing in,
Feel the expansion through your ribcage.
Breathing out,
The gentle contraction of your ribcage.
Breathing in,
The breath moves into the belly,
Filling the space of your belly.
And as you breathe out,
Observe the breath move out of the space of your belly.
Find your breath over and over again in this moment.
And as you breathe out,
What are you letting go of?
In this moment,
As we set up for our yoga nidra practice,
Our first step right now is to connect to your intention,
Your sankalpa.
What is your intention of this practice in your life?
Something that you want for yourself?
How you want to feel?
What is your heart's greatest desire?
You can choose,
I am letting go of and fill in the blank for this practice.
I am letting go of.
What are you letting go of?
See the words in your mind.
Feel the words in your heart.
I am letting go of.
From here,
We will take a journey through the rotation of consciousness,
Our body scan.
Follow along with the sound in my voice.
Let my voice be the thread to keep you connected to this practice.
To keep you connected to your body as you drift into deep rest.
If you lose track,
You can always return over and over again.
Pull yourself back with the sound in my voice as you connect to the spaces of your body.
Begin to draw your awareness to the center of your forehead.
Your mind's eye.
Right eye.
Left eye.
Right cheek.
Left cheek.
The bridge of your nose.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Notice both lips.
The tip of your tongue.
The root of your tongue.
Center of your throat.
The pit of your throat.
Right collarbone.
Left collarbone.
The center of your chest.
Your heart center.
Gently follow the right side of your body.
Right shoulder.
Elbow.
Wrist.
Top of right hand.
Thumb.
First finger.
Second.
Third.
Little finger.
Palm.
Wrist.
Elbow.
Shoulder.
Right side of your chest.
Right side of your waist.
Your right hip.
Knee.
Ankle.
Heel.
Sole of foot.
Big toe.
Second.
Third.
Fourth.
Little toe.
Notice all toes on your right foot.
The top of your foot.
Ankle.
Knee.
Your right hip.
Both hips at the same time.
Gently follow the left side of your body.
Left hip.
Knee.
Ankle.
Heel.
Sole of foot.
Big toe.
Second.
Third.
Fourth.
Little toe.
Palm.
Wrist.
Top of right hand.
Thumb.
Notice all toes on your left foot.
Top of foot.
Ankle.
Knee.
Left hip.
Left side of your waist.
Left side of the chest.
Shoulder.
Elbow.
Wrist.
Top of your left hand.
Thumb.
First finger.
Second.
Third.
Little finger.
Palm.
Wrist.
Elbow.
Shoulder.
Left side of your chest.
Left collarbone.
Sternum.
Heart center.
Right collarbone.
Right side of your chest.
Your heart center.
Diaphragm.
Belly button.
The base of your spine.
Your tailbone.
The back of your ribcage.
Left shoulder blade.
Right shoulder blade.
The space between both shoulder blades.
The back of your heart.
Back of your neck.
Back of your head.
The crown of your head.
Your forehead.
Your mind's eye center.
The space between both eyebrows.
From here,
You will take a journey as you visualize through your third eye the space and peace by the ocean.
Use this imagery to settle you,
To ground you,
To make you feel calm and steady.
Begin to imagine you're lying on a smooth,
Warm rock near the edge of the ocean.
The rock feels solid and warm beneath you,
Holding you gently.
The sky above is soft and open,
With light colors of gold,
Pink,
And blue.
You hear the gentle sound of waves far below.
They come and they go,
Like a calm,
Steady breath.
A soft breeze touches your skin,
Bringing the fresh smell of sea and plants nearby.
Take a deep breath in,
And feel the space all around you,
Wide,
Open,
And peaceful.
With each breath in,
You feel lighter.
With each breath out,
Your body relaxes more and more.
The wind moves through your hair.
The sun warms your face and your chest.
You feel safe,
Still,
And completely at home in this moment.
Now picture yourself standing up and slowly walking along a sandy path.
Soft grasses sway beside you.
Small white flowers grow in the cracks of the stones.
You come to a quiet spot where you can sit and look out at the ocean.
The waves move gently,
Just like your breath.
You sit down,
Feeling calm,
Steady,
And grounded.
As you look at the sea,
You feel deeply connected.
Deeply connected to the earth,
To the ocean,
And to your own quiet self.
There is nothing you need to do.
You are already whole,
Already enough.
Let this feeling stay with you.
Breathe it in,
And feel the rest.
Let yourself rest.
Breathe in,
And breathe out.
As you inhale,
The tide moves in.
As you exhale,
The tide moves out.
Let your breath wash anything you no longer need away.
What are you letting go of?
What is the ocean helping you with?
What is the ocean helping you cleanse away?
Take a moment here to return to your heart.
Return to your sankalpa,
Your intention.
The one that you've chosen,
Or I am letting go of.
I am letting go of.
Let it go.
Let it go.
Find the space and peace in this moment.
Begin to notice your body.
Tune back into the sound of my voice fully,
If you haven't already.
Notice that you have been practicing yoga nidra,
That you are here in the physical realm,
That you are here in your body with your breath.
Start to notice the weight of your body,
The weight of your bones,
Your muscles.
For our last three breaths,
We're going to take a moment to engage the muscles through the body,
To awaken,
Activate,
And then breathe out to let go again.
What are you letting go of?
As you breathe in,
You're going to start to squeeze the fists,
Make fists,
Curl the toes,
The glutes squeeze,
The face scrunches.
Big inhale.
As you breathe out,
Let the muscles go.
Two more.
Inhale.
Big squeeze into all the muscles.
Make fists,
Curl the toes,
Scrunch the face a little.
Squeeze.
As you breathe out,
Big sigh and release.
One more time.
Big breath in.
Squeeze everything,
Whole body.
Ignite,
Activate,
Hold.
Breathe out.
Let it go.
Find some movement within your body.
Move your head side to side.
Return back.
Return back.
Thank yourself for practicing today.
Thank yourself for giving you love.
From my heart to your heart,
Namaste.
